Quickest way to lose weight?

[ikthius]

Adam D:

Diet: do not diet as in a diet sense of the word, but eat healthily. cut down on salt, too much fatty foods, eg; chocolate/crisps/curries etc, instead eat healthily.

Carbohydrates are the most common way to gain fat, because we in this country eat a lot of carbs, we tend to hold a bit of fat. try to cut down on your carbohydrate intake; rice/pasta/bread/potatoes are the worst offenderS. notice I said cut down, NOT STOP ALTOGETHER.

Fats are really good for you, as long as they are not saturated fats, like chips/crisps/chocolate etc, but eat things like Nuts/olive oil dressings/oily fish things like this.

Protein is good for you, but not all of the time. what I mean by this is that do not stay on the Atkins diet, of pure meat, just change your portions.

Portions:
Carbohydrates 30%
Protien 40-50%%
fats 20%
this is about right to lose weight, not unless your an athlete, then these portions change.

eat smaller meals but more frequently like 6 portions a day, this will keep your metabolism up high so that you are constantly burning fat and have energy, just don't do the whole 3 meals a day thing, that does not work, it actually slows down your metabolism and stores fat.
Also DO NOT eat after 8pm cause you do not burn it all off before going to bed.

your body needs 1500 calories just to stay alive, but you should intake around 2000 for the average person per day, so try to do more physical activity to burn the excess calories off, this will help with your weight management.

exercise:
the best way to get fit is cardiovascular exercise, like swimming/jogging/cycling etc, but try to work at a high repetition rate, do not put lots of force into your cv workout, it should not be too light either, but make sure that speed is the main thing, not big resistences to put power on to your muscles. doing it fast improves your stamina of the muscles and burns more calories, therefore you need more energy, and the body will provide this energy from your energy reserve that you have within your mitochondria (something inside your muscle cells) then use your glycogen system, then your fat reserves.
This is also great for getting you fit and healthy which is the best benifit.

programme:
try to mix and match your CV programme, some places tell you to do about 30 mins, which is great, but for best results, try to work very hard for less time, like sprinting.
I would initially aim for 20-30 mins of CV trying to work your Heart rate at 65-80% of your Maximum Heart rate (220-age = MHR) this is your original target area for working your heart.
when you become fitter try doing 15-25 mins at 75-90% of MHR.
and try some longer periods as well like 60-80% of MHR for about an hour with no resistence work.

Resistence:
using weights is actually good for improving your metabolism. because you are generating more muscle cells, then your body needs more energy to keep those muscles alive and healthy, so therefore your body when it needs it, will use your fat reserve to feed your newly made muscles. also doing weights will add definition on to your muscles which makes your body look and feel better.

programme: starting with 12 reps and 2-3 sets on the major muscle groups, e.g. chest press/seated row/leg press/leg curl/abs/lower back/biceps/triceps using a weight that is hard to finish the 2-3 sets of 12 reps, then increase your reps every couple of weeks to 14/16/18/20/22/24 then go back to 12 and increase your weights.
try and do some pilates, this is a great class for strengthening your core muscles, which will help you have a slimmer waistline, or in failing that use a swiss ball to do your core muscles abs/back/obliques.

this is the pretty in depth, but not too in depth, god I have jsut finished work and now I am at it again, can I get overtime?

ik

[AdamD]

Wow, thanks ikthius
Much appreciated!

[ikthius]

no probs, not the most indepth info, but part of my job as a fitness instructor.

ik

yes, very good , good forum this - we even get a personal trainer

[Ramrod]

Originally Posted by Incognitas

Well they do.It's the bit between diets that don't work.

Exactly! Which is why diets, ultimately, don't work--'cos you can't stay on the buggers!
__________________

Brilliant post ikthius

[Xaccers]

Liposuction, its pretty quick

[SMHarman]

Originally Posted by ikthius

no probs, not the most indepth info, but part of my job as a fitness instructor.

ik

From using a personal trainer - the CV stuff is important, but it is the level and time that you soon realise, by yourself you don't hit in the same way.

For me to lose weight I need to run 20 mins at about 10.5kph and it starts hurting at about 14 mins. Thats the run with a warm up brisk walk at 5.6kph and cool down thas about 30 mins on the treadmill.

Another good one on the tredmill is 3 mins at say 9.5k and 1 min at 14kph then repeat for about 4 times (16 mins).

Weights - if you can lift 3 sets of 8 reps easily it is time to put the weight up.

[zoombini]

The quickest way?

Have a trip down your local woodyard, lay on the cutting bench, push the Green button & roll.

You will also lose some limbs, but hey that weight loss was damn quick.

Otherwise what ikthius says etc.

[zovat]

The best way ?

go to "a hot and sandy place" for 4-5 months - eat army food, drink 10L of water a day, walk approx 15k a day, oh and spend part of that time in a charcoal lined suit with all extremeties covered in rubber...

worked for me - I lost over 3 stone in 4 and a bit months

(problem was when I got home to a desk job and a wife who is a good cook, I put it back on in 8 months.... )

[TheBlueRaja]

Originally Posted by ikthius

Adam D:

Diet: do not diet as in a diet sense of the word, but eat healthily. cut down on salt, too much fatty foods, eg; chocolate/crisps/curries etc, instead eat healthily.

Carbohydrates are the most common way to gain fat, because we in this country eat a lot of carbs, we tend to hold a bit of fat. try to cut down on your carbohydrate intake; rice/pasta/bread/potatoes are the worst offenderS. notice I said cut down, NOT STOP ALTOGETHER.

Fats are really good for you, as long as they are not saturated fats, like chips/crisps/chocolate etc, but eat things like Nuts/olive oil dressings/oily fish things like this.

FFS

Why is it that supposedly "healthy" food is now on the do not go there list. In my diet (as in food i eat as opposed to a slimming regime) i have started eating baked potatos with Tuna (no butter), pasta and chicken, rice and chicken etc - cut out sugar in my tea - less soft drinks and more water etc. But now you saying that baked tats, pasta and rice are not good for you.

Nothings good for you is the impression i get unless its a leaf and its green and tastes like nothing. (Assuming your not allergic to pesticides).

I want to eat healthily - but - what the hell am i supposed to eat then?

Nuts are high in fat are they not (>50%), so that leaves leafs and oily fish. Great.

Additionally - i though if you excersised a lot that Carbs were good for you?

Food advice in this country is so confused - i dont know what i should eat.

I appreciate your advice ikthius, its just so damn confusing to know what to do, lots of mixed messages.

Additionally, the fitness instructior at our gym (who incidentally is absolutely stunning so i may have missed most of what she said to me) said that the best program was a sort of high/low resistance workout - so for example if your on the cross trainer you would get a really easy bit - then it ramps up for a while so its hard, then and easy bit and so on... and i have to admit that when i tried this that it REALLY felt like i was working.

Which is different from what you suggest - lower resistance - faster pace.

HELP!

(incidentally ikthius - i just noticed your in Glasgow - what gym do you goto? PM me the details if you dont want to say it here)

[SMHarman]

Originally Posted by TheBlueRaja

FFS

Additionally, the fitness instructior at our gym (who incidentally is absolutely stunning so i may have missed most of what she said to me) said that the best program was a sort of high/low resistance workout - so for example if your on the cross trainer you would get a really easy bit - then it ramps up for a while so its hard, then and easy bit and so on... and i have to admit that when i tried this that it REALLY felt like i was working.

Interval Training is very effective - its not an easy bit then hard it is a slightly lower than your usual level then a good bit higher.
As I said above my running pace is about 10.5kph steady
To interval train I would run at 9.5 for 3 min and 14 for 1 min and repeat.
Other intervals on a running machine could be done by increasing and decreasing the gradient for example. On a cross trainer changing the RPM (or the newer ones are in kph).
Your diet sounds good - less than three cups of coffee/tea a day - no sugar, and healthy food. The key things we seem to be missing in diet these days are IMHO quality ingredients, for example, organic chicken costs loads more but actually tastes of something and moderation. Portions are getting bigger and fattier and we are still clearing our plates. Eat until your needs are sated, not until you can eat no more. Oh and booze - the calories in beer and spirits...

Originally Posted by Richard M

The answer is not dieting and exercise, it's eating proper food and exercising.

Dont stop eating food, just eat food thats better for you and start excercising

[Stuart]

Originally Posted by ikthius

Adam D:

<snip>

That's excellent advice. Almost exactly the same as the advice given to me by a friend (who is a bodybuilder) and my cousin (who used to run half-marathons for the Blackheath Harriers).

Adsa do low fat low cal soups that make excellent bases for meals ,the thai chicken curry one is great it allows you to still eat curry lol Ive totally cut out junk just eat heathly and snack on fruit if i get the munchies lol Ive lost a stone in a month
__________________

an import point was not made in the first post on this page,I used to be 21 stone if i followed the advice about exercise i could have killed myself lol lol<its important if your overweight to see a doctor before you take on to much exercise

[orangebird]

Originally Posted by TheBlueRaja

FFS

Why is it that supposedly "healthy" food is now on the do not go there list. In my diet (as in food i eat as opposed to a slimming regime) i have started eating baked potatos with Tuna (no butter), pasta and chicken, rice and chicken etc - cut out sugar in my tea - less soft drinks and more water etc. But now you saying that baked tats, pasta and rice are not good for you.

Nothings good for you is the impression i get unless its a leaf and its green and tastes like nothing. (Assuming your not allergic to pesticides).

I want to eat healthily - but - what the hell am i supposed to eat then?

Nuts are high in fat are they not (>50%), so that leaves leafs and oily fish. Great.

Additionally - i though if you excersised a lot that Carbs were good for you?

Food advice in this country is so confused - i dont know what i should eat.

I appreciate your advice ikthius, its just so damn confusing to know what to do, lots of mixed messages.

Additionally, the fitness instructior at our gym (who incidentally is absolutely stunning so i may have missed most of what she said to me) said that the best program was a sort of high/low resistance workout - so for example if your on the cross trainer you would get a really easy bit - then it ramps up for a while so its hard, then and easy bit and so on... and i have to admit that when i tried this that it REALLY felt like i was working.

Which is different from what you suggest - lower resistance - faster pace.

HELP!

(incidentally ikthius - i just noticed your in Glasgow - what gym do you goto? PM me the details if you dont want to say it here)

Carbs are fine, as long a you are active enough to burn off the energy they give you. Otherwise, you will store the energy as fat instead...

Just make sure that you only have one portion of carbs in a meal ie, no chips with pasta, no pasta with bread, no bread with potatoes etc etc.